Whether or not you want to admit it, it’s something we all have in common. We’re talking about belly fat. By Dana Leigh Smith & The Editors of Eat This, Not That. @ Diabetic Exercises To Lose Belly Fat ★★ Raisins Diabetes The 3 Step Trick that Reverses Diabetes Permanently in As Little as 11 Days.[ DIABETIC EXERCISES TO. Do you have too much belly fat? Changing that may be as simple as diet, exercise, sleep, and stress management. WebMD shares what works.
Diet, along with exercise, forms the corner stone in any strategy to lose belly fat. Whether you have a lot of belly fat to lose or you just need to burn a little belly fat, you need to pay careful consideration to your diet.
Research shows that there are some foods that appear to increase belly fat, while other foods can help you lose belly fat. Monounsaturated fats, or more simply MUFA, may help you lose belly fat.
Research suggests that a diet rich in MUFA may be more effective than a carbohydrate rich diet in burning belly fat. A study published in the journal Diabetes Care showed that participants who ate a diet rich in monounsaturated fats lost more stomach fat than those participants who consumed the same amount of calories but less of the healthy fats.
Not only does it help burn belly fat, but MUFA also help control satiety, reduces risk of diabetes and confers cardiovascular benefits. Therefore, including MUFA in your 5 daily meals and snacks will help you stick to your calorie controlled diet to lose belly fat.
Include one serving of MUFA at every meal. How does it work? Spikes in blood sugar, which you get when eating a high carb diet, signal your body to store fat in the abdominal area.
However, monounsaturated fats counter these spikes in blood sugar, keeping blood sugar levels steady and thus preventing belly fat accumulation. A word of warning. You need to keep a close eye on your portion sizes, as it is very easy to overeat foods such as nuts and guacamole. Therefore, you need to be careful, to ensure that you control your intake of these foods to ensure you lose belly fat. Add small, but regular portions of MUFA containing foods to your meals. Oats are high in fiber, which means stomach is fuller for longer, reducing appetite and thereby decreasing calorie intake help.
Furthermore, oats are easy to digest, particularly if soaked overnight, which helps reduce bloating. Oats are relatively high in protein and rich in B Vitamins and minerals. Just add cinnamon for extra effect. A Scandinavian study published in the American Journal of Clinical Nutrition found that 3 grams of cinnamon sprinkled over cereal resulted in less insulin being produced after eating.
Since insulin is a hormone that turns excess sugar into fat, decreased insulin levels also means less weight gain. Not all carbs are created equal. A study published in The American Journal of Clinical Nutrition shows that dieters who eat whole grains lose more belly fat than those who consume refined grains. Whole grain foods are high in fiber, which help maintain low insulin levels. Research from the University of Kuopio in Finland suggests that low levels of insulin may shrink fat cells.
Natural yoghurt is rich in protein and makes an excellent snack. Just add a little honey, fruit or granola. Furthermore, yogurt can help you not just reduce bloating, but also belly fat. A study from the University of Tennessee showed that people who ate yogurt, as part of their calorie controlled diet, lost more weight, lost more belly fat, lost more inches from around their weight and lost LESS muscle mass.
Indeed, they recommended that dieters should eat 3 servings of fat-free or low-fat dairy products every day. Although there are a few studies that have suggested green tea helps boost weight loss, there is also evidence in a study published in The Journal of Nutrition that green tea targets belly fat and can make it the first area targeted during weight loss. In other words, it makes losing belly fat easier. The precise mechanisms by which green tea works is still poorly understood.
However, scientists do believe that green tea increases the rate at which fat is broken down by the body. Green tea is also thought to help improve insulin sensitivity i. Research suggests that the consumption of high amounts of refined grains, basically refined carbohydrates, such as white bread, refined-grain pasta and sugary drinks may encourage greater levels of belly fat.
Indeed, a study found that people who ate 4 to 5 daily servings of white bread, gained significantly more belly fat than those who only ate 1 serving of white bread, despite consuming the same amount of calories. Research also shows that trans fat found in vegetable shortenings, margarine, cookies, snack foods, crackers, and other foods made with, or fried in, partially hydrogenated oils , can change your body shape causing body fat to be redistributed to your belly.
In other words, trans fats increase belly fat. Not only that, trans fats increase total body fat. Saturated fat is also linked to belly fat. If you are serious about your desire to lose belly fat, you need to stop indulging in junk food.
That includes any type of fast-foods or convenience foods you buy. These foods are high in calories, saturated fats, trans fats, refined carbohydrates, salt and sugar and low on vitamins and minerals.
They do not help you lose belly fat, but impede your efforts. It is incredibly difficult to reduce your calorie intake and eat high-calorie foods. Because these foods are high in calories, but they are not as filling as they should be considering their high calorie content. Therefore, after eating junk food, you are hungry faster and end up overeating. If you drink alcohol regularly or drink on the weekends, try to tally up how many calories it amounts to per week.
Very likely it will be undermining your goal to lose belly fat. Furthermore, alcohol, smoking and caffeine found in not just coffee bur also soft drinks increase the stress hormone cortisol, which stimulates the deposition of belly fat.
The most important factor to lose belly fat is creating a calorie deficit, i. You can create a calorie deficit by moving more and eating less. First determine how many calories you need each day to maintain your weight.
The amount of calories you require depends on your age, gender and activity level. Once your know how many calories you need, you can decide on the size of the calorie deficit you want to create. Skipping breakfast and even lunch, may seem like a good idea, but in the end almost all of us end up making up for those missed meals and then some.
Skipping meals will negatively impact blood sugar levels, and in turn, reduce willpower. Studies show that people who miss breakfast are less successful at losing weight than those who fuel up first thing in the morning. Therefore, between your 3 main meals have a healthy snack to maintain steady energy levels and avoid junk food binges help you lose belly fat.
The diet that best fits the above guidelines is a calorie-controlled Mediterranean Diet. Being based on Mediterranean cooking, this is a rather delicious way to lose belly fat.
The hallmarks of this diet are as follows:. This diet is highly valued by healthcare professionals. Research shows that a Mediterranean style diet is effective in aiding weight loss and particularly in losing belly fat. Studies have shown this diet may improve insulin sensitivity and reduce the risk of type 2 diabetes, the metabolic syndrome and abdominal obesity. Research also shows that the better you are able to stick to the Mediterranean Diet, the more your risk of developing diabetes decreases and the lower your levels of belly fat.
Overall, this diet is a scientifically proven method to lose belly fat, decrease health risks and improve overall health. Protein Coffee Smoothie Recipe. Total Body Dumbbell Workout Plan. How to get through a tough workout. Tone every inch — total body workout. Food Swaps to Lose Belly Fat. How much should I weigh? Best Foods to Lose Belly Fat. Belly fat Diets Weight loss 5 Comments 0. Follow us for more.